Overview
Mediterranean food consists of lots of oil, fatty meats, Feta cheese and wine, right? This is what most people think of when they imagine what is eaten in the Mediterranean. The truth is that for centuries the people of this exotic area have been eating oils, poultry, cheeses and wine while living an active lifestyle.
While the American culture sees obesity rates sky rocketing, the Mediterranean people witness health and prosperity in their relationships and bodies.
Some of the other key components of the Mediterranean Diet include the following:
- Getting ample sleep – at least 8 hours of sleep per night
- Eliminating salt from dishes and incorporated spices
- Eating fish and poultry a couple of times each week
- Restricting red meat consumption to two times per month
- Implementing plenty of fresh fruits, vegetables, raw nuts and seeds
- Eating a variety of healthy grains and legumes
- Replacing butter with healthy oils
The foods are designed to promote health and prevent heart disease. While there is no fitness component to the diet, a healthy and active lifestyle is required to reap the benefits of the Mediterranean Diet. Some opt to work-out routinely, while others incorporate exercise through daily active living. Chores and gardening become part of the exercise routine.
Primary Focus of the Mediterranean Diet
The right kinds of fat are one of the focal points of the Mediterranean Diet. The right kind of fat consumed can make or break your weight loss and health goals. The amount of fat consumed is of less concern than the right kinds of fats put into your body. Saturated fats are highly discouraged and should be avoided at all costs. These fats are major contributors to heart disease and should be eliminated.
To replace saturated fats, olive oil is the way to go. This monounsaturated fat works to reduce cholesterol levels in the body. The Mediterranean Diet calls for the addition of olive oil in cooking or drizzling in salads. Extra-virgin olive oil is among the best type of olive oil to use in this diet plan.
Other sources of monounsaturated fats are fish, canola oil and avocado. Some olives are allowed in the meal plan and provide healthy fat for the system to operate.
Popular Foods Allowed
Wine is the most popular food or drink allowed on the Mediterranean Diet. Although wine should be consumed at a minimum, it is allowed daily. The recommended daily amount of wine, particularly red wine, is no more than five ounces for women and ten ounces for men. Too many risks are involved in consuming excess amounts of wine.
In many diet plans, dairy products are eliminated. Rather than taking away the dairy, the Mediterranean Diet simply changes the fat content and allows low-fat cheeses, reduced fat milk and non-fat yogurts.
Fish loves rave on the Mediterranean Diet because it is allowed two to three times per week. Salmon and other fish varieties may be baked, boiled or grilled and prepared in a number of ways.
Sample Meal Plan
A sampling of a Mediterranean diet meal plan is shown below. The diet plan is simple and easy to follow. The plan consists of three meals each day and one snack. The meals are filling and designed to keep hunger at bay by incorporating high fiber and protein rich foods, healthy fats and acceptable carbohydrates.
- Breakfast – Dry toast (no butter or margarine) with olive oil drizzled on top to replace butter is perfect for breakfast. Fresh fruit mixed with raw nuts should also be incorporated. Fresh fruit may include raspberries, blueberries or strawberries.
- Lunch – Kiwis, low fat cheeses and a bean salad may be offered during the lunchtime meal. Low fat cottage cheese may be used as a side dish instead of cheese in the salad.
- Dinner – May consist of fresh fish, grilled or boiled, seasoned with fresh lemon juice, salt and pepper. Lentils and salad made of spinach leaves may also be added.
- Snack – A fresh apple with Feta cheese. Goat cheese may be substituted for Feta.
It is important to always check with a health professional before initiating any new diet plan or way of eating. Foods may be substituted if allergies are a problem. For those with shellfish allergies, lean meats may replace shellfish.
Mediterranean Diet Pros and Cons
The Mediterranean Diet gets solid reviews overall, but as with many diets there are some weaknesses as well as strengths.
Pros:
- The diet can be assimilated for both men and women, as well as all body types
- Great for lowering the risk of heart disease
- There is a large variety of dishes and meals
- There are a limited number of processed foods and a large amount of fresh produce and clean foods
- Great for those individuals over the age of 40
- Allowance of a glass of wine each day with the dinner meal
- Blood sugar swings are reduced
Cons:
- Not a good diet for the convenience minded eater
- Cooking is required and the meal plans take time to prepare
- For those who detest fish, the plan may not be acceptable
- There is no fitness component to the diet
Conclusion
The Mediterranean Diet provides a delicious and healthful way to eat for individuals looking to lose weight without starving themselves. The American Heart Association recommends many of the foods incorporated into the diet as aids in combating heart disease and high cholesterol.
The Mediterranean Diet offers variety through the addition of fresh foods. Many are saying no to processed foods and yes to the diet’s clean and tasty meals. Healthy fats and a glass of wine are just some of the benefits offered by the Mediterranean Diet.
